4 Ways to Optimize Nutrition During Self-Quarantine

We’re living in tough times. It seems like now more than ever it is difficult to eat healthy and get the nutrition our bodies need. Not only do many of us have to contend with under-stocked grocery stores, but social distancing guidelines dictate that we limit our trips to the store as much as possible. We’ve been encouraged to buy enough for at least two weeks worth of food.

Of course, being inside all the time also significantly decreases physical activity if we are not intentional about getting exercise. Not to mention that the stress of it all makes snacking that much more tempting.

Simply put, it’s hard to stay healthy during self-quarantine. Not only is our physical health taxed, but so is our mental and emotional health. Eating well — fueling your body the right way — has a huge influence on how we feel and function. 

If you want to take care of yourself during self-quarantine, you have to think about what you eat!

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4 Avenues to Healthy Eating During Self-Quarantine

1) Recognize Overeating Triggers

When you’re at home, it is much easier to over-eat. In other circumstances, we spend our days in the office and away from the pantry. Our intake is limited to what we eat on a lunch break and perhaps a snack that we brought in from home. While working from home, however, you have unlimited, unregulated access to food. 

Not only that, but we are in a mental state that triggers emotional and binge-eating. Stress, depression, anxiety, boredom...these can all cause us to eat more than we should. Worst of all, we almost always binge on things with no real nutritional substance: ice cream, chips, cookies, soda...you name it!

One of the ways you can avoid binge eating is by recognizing what triggers you. It’s different for different people. Start by asking yourself “am I really hungry?”

You may just be bored, or not feeling well. This can trigger in us a desire to eat so that we get that endorphin hit. Endorphins are those “feel good” chemicals that, yes, are released when we eat. Not only that, but studies show that more endorphins, more euphoria, is received when eating “good” food. In the case of a study from the University of Turku in Finland, the eating of an entire pizza was compared to the consumption of a nutritional drink. While there are more pleasant feelings associating with the eating of the pizza, more benefit was seen, ultimately, from the healthy drink.

So what can we take away?

  • First, ask yourself if you’re hungry. If you’re not, try to determine what it is your body feels and wants.

  • Second, drink water first, before you decide to snack.

  • Third, look for an alternative — go outside, exercise, or play a game with your family.

  • And lastly, eat — but be smart about what you choose!

2) Shop Smart

With grocery stores sporting empty shelves and crowds, there’s a lot of stress in shopping for food. At different times of day, you can expect stores to be out of one thing or another — certain produce, meat, eggs, milk, and definitely toilet paper.

Part of maintaining a healthy diet throughout all this depends on what you buy. As much as possible, continue to buy fresh, whole foods. If you can’t get fresh produce, stock some frozen veggies. If you can’t get meat, look to vegetarian options (Beyond Burgers are awesome!). 

Avoid the temptation to stock up on food for fear of it being unavailable later. If you put more chips and snacks and desserts in the house, the more likely you are to eat them! Simple, right? Remove access to these things to keep yourself from snacking. Buy what you need and don’t even bring temptation through the door.

3) Use Food Delivery Services Wisely

Many restaurants have continued to operate under a modified model that involves curbside service or delivery. Let’s be honest — it’s incredibly convenient. However, we have to be careful with what we order. Even ordering a few times a week can drastically impact your diet, as restaurants often serve high-calorie, highly-processed foods. This is especially true of fast-food establishments.

Look at all of your delivery options. Limit fast food and instead turn to healthier alternatives from local restaurants. Not only will you be supporting local small businesses, but the food you receive will likely be of higher quality.

Even if you subscribe to meal kit delivery services (such as HelloFresh, Blue Apron, and Home Chef), prioritize home-cooked meals. These services can help supplement your intake, but should not compose your entire menu — if for no other reason that you save money!

4) Drink Less, Drink More

During these trying times, alcohol consumption has spiked drastically. For many people, it is a coping mechanism, an escape, from the worries of life. However, alcohol is full of sugar and calories — not to mention its potential for addiction, inebriation, and liver damage.

Alcohol consumption can also weaken the immune system — something we don’t want to happen, especially now!

Instead of reaching for the wine, get yourself a tall glass of water. Hydration is essential for our bodies to function as they should. 

What strategies does your family use to stay healthy during self-quarantine? Share in the comments.